How to Naturally Increase Your MetabolismHow to Naturally Increase Your Metabolism

Source: MyFoodDiary.com
Article

How to Naturally Increase Your Metabolism

Understanding metabolism

Put simply, the resting metabolic rate (RMR) represents how many calories you would burn if you were to do nothing but rest. It is the minimum amount of energy needed to keep your body functioning. People with low resting metabolic rates find it more difficult to lose weight because their bodies require fewer calories than normal to function. Any extra energy is stored as fat.

Fitness centers often have the resources to test RMR, but you will get more accurate results from tests conducted by universities or research centers that have exercise physiology labs.

How to decrease your metabolism

Although most people would prefer a faster metabolism, many dieters actually make changes that decrease their metabolic rate. They do this by severely restricting their caloric intake. The body responds as if there is a famine and uses less energy. As a result, they hit a plateau and stop losing weight.

How to increase your metabolism

The key is to minimize your calorie deficit. This means slowing down your weight loss, or even maintaining your weight, for the next month or two. Don't dismay. This doesn't mean that big things aren't happening. The goal during this time is to improve your body composition through exercise, and to reset your metabolism. Your body needs to trust that there is food coming, and that you're going to meet its energy needs through food intake. Once this trust has been established, you can start a small deficit of 500 calories per day, which translates to a weight loss of 1 pound a week.

When you feel true hunger signals, you should eat. Your body is telling you that it needs energy, so trust those internal cues. This can be difficult after years of ignoring those signals, and denying yourself foods when fad dieting. Consciously work on recognizing these innate cues. Don’t skip meals. Instead, spread your food intake throughout the day by incorporating snacks.

Exercise

Exercise gives your metabolism a slight boost through a process called excess post-exercise oxygen consumption (EPOC). After exercise, your body works to return to its equilibrium. This takes energy.

Slowly work up to at least 30 minutes of moderate to vigorous exercise on most days of the week. Increase general activity throughout the day with short walks, housework, gardening, and by taking the stairs. Incorporate strength training at least twice a week - this is imperative for rebuilding the muscle mass that was depleted during past dieting.

MyFoodDiary can guide you

MyFoodDiary is designed to help you lose weight the right way. We encourage gradual weight loss over time through a moderate calorie deficit, increased activity, and developing a healthy relationship with food. Unlike crash diets, we hope to help you achieve a healthier body and a faster metabolism, along with your desired weight loss.

Learn about MyFoodDiary

Mushroom Marinara Sandwiches RecipeMushroom Marinara Sandwiches

Source: MyFoodDiary.com
Recipe

Mushroom Marinara Sandwiches Recipe

Research shows that mushrooms contain specific dietary fibers that are associated with lowering cholesterol while also providing protein and vitamins. Exotic varieties tend to get the attention for their nutrients, but white button mushrooms provide many of the same health benefits. Adding mushrooms to a hearty sandwich like this one is a nutritious way to lighten up a recipe and still get the filling meal you crave.

Nutrition Facts
Serving Size 1 sandwich
Amount Per Serving
217
Calories
% Daily Value*
10%
Total Fat 6.7g
7%Saturated Fat 1.4g
Trans Fat 0g
2%
Cholesterol 5mg
18%
Sodium 416mg
12%
Total Carbohydrate 34.6g
25%
Dietary Fiber 6.9g
Sugars 10.4g
Protein 9.9g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 sandwiches

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

  • 1 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 small onion, thinly sliced
  • 1 can (14.5 oz.) no-salt-added diced tomatoes
  • 2 tbsp tomato paste, without salt
  • 1 tsp raw sugar
  • 1 tbsp dried basil
  • 1 tsp dried oregano
  • 16 to 18 white button mushrooms, sliced
  • ¼ tsp salt
  • 1/8 tsp ground black pepper
  • ¼ tsp crushed red pepper (optional)
  • 4 whole wheat sandwich buns
  • ½ cup shredded, part-skim mozzarella cheese

Directions

  1. In a large, deep skillet, heat the olive oil over medium-high, and then add the garlic and onions. Cook about 2 minutes.
  2. Next add the tomatoes, tomato paste, sugar, basil, and oregano. Cook for about 5 minutes until the tomatoes and onions are softened and most of the liquid has evaporated.
  3. Add the mushrooms. Cook about 2 minutes, just until the mushrooms begin to darken and shrink. Stir in the salt, pepper, and crushed red pepper. Remove from the heat and set aside.
  4. Preheat your broiler to high and broil the sandwich buns cut-side up on a baking sheet. Remove after 1 to 2 minutes when they are slightly browned. Remove the top portion of the buns from the baking sheet and set aside.
  5. Top each bottom bun with about ¾ cup of the mushroom mixture and then top with 2 tablespoons of cheese. Place the baking sheet under the broiler for about 2 to 3 minutes, or until the cheese is browned and bubbly.
  6. Remove from the oven, transfer the bottom bun to a plate. Place the top portion of the bun on the sandwich and serve warm.

Quick Circuit Training Exercise at HomeQuick Circuit Training Exercise at Home

Source: MyFoodDiary.com
Article

Quick Circuit Training Exercise at Home

You don't need a gym or even a full hour to get in a good workout. The more intense the workout, the more calories burned, so even quick circuit training exercises at home can help you reach your goals.

Create a Home Circuit

A home circuit is a great way to challenge yourself in 20 to 30 minutes. A circuit simply consists of strength training exercises mixed with cardio segments. These exercises should include a range of upper and lower body exercises and should challenge your cardiovascular system, resulting in a complete full body workout. Get creative and imaginative in setting up your exercises. Anything from jumping on the kids' trampoline to doing lunges in the living room will work. It all depends on the space and equipment you have available.

The amount of time for each segment should last from 45 to 90 seconds. Depending on the number of segments, you can complete each exercise once or rotate through the circuit two or three times. For example, if you select 10 exercises and do each for 60 seconds, one circuit will take 10 minutes. Do 3 circuits and you’ll complete a 30 minute workout.

Exercises for Your Circuit

The key to effective circuit training is to keep your heart rate elevated. Move from one exercise to the next without any rest in between. The strength training segments will allow your heart rate to recover between cardio segments, but remember the shorter you want your workout to be, the more challenging you need to make it. However, don’t overdo it by going beyond an intensity that is safe for your fitness level. Exercise at the upper end of your safe intensity range.

Sample Circuit Workout

Warm-up: March in place, walk, or step up and down on a stair for 3 minutes.

Circuit:

Jump rope

Alternating forward lunges

Knee lifts

Push-ups

Jumping jacks

Alternating side lunges

Jab-Cross boxing combination

Abdominal crunches

Squats

Step-ups (on a stable chair or bench)

Cool down: March in place or take a slow walk around the room for 3 minutes.

Perform each segment for 60 seconds. Complete 2 circuits.

Warm up + 2 circuits + Cool down = 26 minute workout

According to the MyFoodDiary Exercise Log, a 150 lb female will burn 242 calories during this sample circuit workout.

Childhood Obesity: 5 Tips for ParentsChildhood Obesity: 5 Tips for Parents

Source: MyFoodDiary.com

Childhood Obesity: Tips for Parents

As a parent, you play the leading role in how your children relate to food and exercise. The following 5 tips will help you steer your children towards happy, healthy lifestyles.

Avoid negativity

Make sure that you are not revealing negative comments about yourself in front of your daughter or son. Many individuals who struggle with weight issues have a less than ideal body image and often repeat negative self-talk out loud. Standing in front of the mirror and saying that you hate something about your body will teach your children how they should think and feel about their bodies. Focus on positive attributes that you're proud of, both in yourself and in your children.

Be physically active

Integrate healthy activity into your day without making it feel like a chore. Children naturally like to run and play. Make an effort to play outside together on a daily basis. Go on treasure hunts for nature items around the neighborhood, ride bikes to the park, swim, and play freeze tag. Never bring up burning calories or exercising to lose weight. Instead, mention how good it feels to move your body, and have fun.

Learn what you should and shouldn’t control

Ellyn Satter, an author and expert on child feeding, has said parents should be responsible for the type of food that is presented to the child, and when and where it is offered. Children are responsible for whether or not they choose to eat it, and how much. Offering structured, healthy meals and snacks in a peaceful environment is ideal. Forcing your child to eat them is not. The goal is to develop an internal sense of conscious eating in your child.

Avoid the "good food, bad food" trap

Offer a large variety of food. Center your family’s eating habits on healthy items, but include treats and favorite foods in moderation. You are one of your children’s most important role models. By sitting down and enjoying a satisfying and nutritious meal together, you are shaping eating preferences in a positive way.

Don’t focus on weight loss

The goal for overweight children is to reduce weight gain as he or she grows and develops. If you feel your children need to lose weight, consult your doctor. The Centers for Disease Control and Prevention warn that children and teens should not be put on a weight loss regimen without the consultation and supervision of a healthcare professional.

Whole Wheat Honey Apricot Pancakes RecipeWhole Wheat Honey Apricot Pancakes

Source: MyFoodDiary.com
Recipe

Whole Wheat Honey Apricot Pancakes Recipe

Starting your day with a high-sugar breakfast that is full of refined grains is sure to leave you feeling sluggish in a few hours. This doesn’t mean that you have to give up your favorite breakfast foods. Adding whole wheat flour and oats to your pancakes gives them plenty of protein and fiber to keep your energy up all morning.

Nutrition Facts
Serving Size 2 pancakes
Amount Per Serving
264
Calories
% Daily Value*
13%
Total Fat 8.6g
9%Saturated Fat 1.8g
Trans Fat 0g
14%
Cholesterol 41mg
20%
Sodium 454mg
13%
Total Carbohydrate 38.4g
16%
Dietary Fiber 4.6g
Sugars 7g
Protein 8.9g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 5 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

  • 1 cup whole wheat flour
  • ½ cup old fashioned rolled oats
  • 1 ½ tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 egg
  • 2 tbsp olive oil
  • 1 tbsp honey
  • 1 tsp vanilla extract
  • 1 ¼ cup low-fat buttermilk
  • ½ cup chopped dried apricots

Directions

  1. In a large bowl, stir together the flour, oats, baking powder, baking soda, and salt. In a separate medium-sized bowl, whisk together the egg, olive oil, honey, vanilla, and buttermilk.
  2. Pour the wet ingredients into the dry ingredients and stir the batter just until all ingredients are incorporated. Let it sit for 3 to 5 minutes.
  3. Spray a non-stick skillet with cooking spray. Heat the skillet to medium. Add ¼ cup of batter to the skillet for each pancake. Sprinkle the top of each pancake with about 2 teaspoons of chopped apricots. (Cook 2 to 3 pancakes at a time depending on the size of your skillet.)
  4. Let the pancakes cook until bubbles appear, about 2 minutes. Flip and cook on the other side for 2 more minutes. Transfer the pancakes to a plate or baking sheet, and repeat the process with the remaining batter. You can keep pancakes warm by placing the baking sheet in a warm oven (about 200 degrees Fahrenheit) while you cook the remaining batter.
  5. Serve warm. Top with more chopped apricots, a drizzle of honey, or a dollop of vanilla yogurt, if desired.
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